SEEN: Nutrition Program Recommendations

Written by

Aaron Kuehl

Published on

March 16, 2024

At ReliantLife we focus on optimizing health through nutrition and lifestyle modifications. Macronutrients are the nutrients that your body needs in large amounts to function properly. We focus on the correct percentage of each of the macronutrients daily to optimize health, wellness, and longevity. They provide energy and play key roles in various bodily processes. The three main macronutrients are carbohydrates, proteins, and fats. Here’s an overview of each:

Macronutrients Explained

1. Carbohydrates:

• Function: Carbohydrates are the body's primary source of energy. They are broken down into glucose, which is used for immediate energy or stored as glycogen in the liver and muscles for later use.
• Sources: Carbohydrates can be found in foods such as fruits, vegetables, grains, legumes, and dairy products.

1. Proteins:

• Function: Proteins are essential for building and repairing tissues, making enzymes and hormones, and supporting immune function. They are made up of amino acids, some of which are essential and must be obtained from the diet.
• Sources: Proteins are found in animal products (meat, poultry, fish, eggs, dairy) and plant-based sources (legumes, nuts, seeds, tofu).

1. Fats:

• Function: Fats provide a concentrated source of energy, help absorb fat-soluble vitamins (A, D, E, K), and are crucial for cell membrane structure and hormone production.
• Sources: Healthy fats come from sources like avocados, nuts, seeds, olive oil, and fatty fish. Saturated and trans fats, found in some processed and fried foods, should be consumed in moderation.

ReliantLife's nutrition guidelines emphasize a mixture of complex carbohydrates, adequate protein, and a medium-fat approach based on a patient’s weight, and body composition. This involves consuming a moderate amount of protein based on your body weight, and a moderate amount of healthy fats, and minimizing simple carbohydrate intake.

CARBOHYDRATES:

Incorporating healthy carbohydrates into your nutrition program is important for providing your body with energy, fiber, vitamins, and minerals. Here are some healthy carbohydrate options to incorporate into your nutrition program.

Whole grains: 

• Choose whole grains such as quinoa, brown rice, barley, bulgur, whole wheat bread (Ezekial is the best choice), and whole wheat or chickpea pasta. These grains are rich in fiber, vitamins, and minerals compared to refined grains.

Legumes 

• Legumes like beans, lentil, peas, and chickpeas are excellent sources of carbohydrates, protein, fiber, and various nutrients. They are versatile and can be added to salads, soups, stews, and side dishes.

Fruits

• Fruits such as apples, bananas, berries, oranges, and pears are natural sources of carbohydrates, fiber, vitamins, and antioxidants. Combined with a balanced meal or a smoothie, they make a great health addition to your nutrition program.

Vegetables

• Non-starchy vegetables like leafy green, broccoli, cauliflower, bell peppers, carrots, and tomatoes contain carbohydrates along with fiber, vitamins, and minerals. These vegetables are nutrient-dense and can be included in salads, stir-fries, and side dishes.

Root vegetables 

• Sweet potatoes, beets, turnips, radishes, parsnips, onions, garlic, and ginger are nutritious root vegetables that are rich in carbohydrates, fiber, vitamins, and minerals. They can be baked, roasted, mashed, or used in soups and stews.

When choosing carbohydrates, aim for whole food sources that are minimally processed and provide a good balance of nutrients. Incorporating a variety of these healthy carbohydrates into your diet can help support overall health and well-being.

PROTEINS:

The amount and types of healthy protein you should have in your diet can vary based on factors such as age, sex, weight, activity level, and overall health goals. However, there are some general guidelines that can help you determine your protein needs.

The RDA (recommended dietary allowance) for protein is a general recommendation for adults. Evidence-based science shows that there is an increased need for healthy protein consumption as we age to prevent sarcopenia (loss of lean muscle mass). Many experts suggest that active individuals or those looking to build or preserve lean muscle mass may benefit from higher protein intakes than the RDA, ranging from 0.8 to 1.0 grams of protein per pound of body weight. For example, a 200-pound man would require between a 160 to 200 grams of protein per day. 

Lean Meats

• Chicken breast, turkey, lean cuts of beef, and game meats are excellent sources of high-quality protein. We prefer organic sources if it is within your budget, and grass-fed, grass-finished beef.

Fish and Seafood

• Salmon, tuna, trout, sardines, shrimp, and other seafood are rich in protein and omega-3 fatty acids.

Plant-Based Proteins 

• Beans (such as chickpeas, black beans, and lentils), tofu, tempeh, edamame, quinoa, hemp seeds, chia seeds, and nuts (such as walnuts, almond, and pistachios) are reliable sources of plant-based protein.

Dairy and Dairy Alternatives

• Soy, oat, and almond milk, Greek yogurt, low-fat cottage lite-cheese, low-fat milk, and other dairy alternatives provide protein along with other essential nutrients like calcium. Eggs are a complete protein source, meaning they contain all nine essential amino acids, but try focusing on eating a few egg whites, with just one yolk mixed in.

Protein Supplements

• Protein powder, such as pea, hemp, and whey protein, can be convenient options for boosting protein intake, especially for athletes or those with increased protein needs.

Incorporating a variety of protein sources into your diet can help ensure you meet your daily protein needs while also obtaining essential nutrients. It is essential to balance your protein intake with other macronutrients (carbohydrates and fats) and maintain a varied and balanced diet for overall health and well-being. 

Additionally, I emphasize the importance of individualization and self-experimentation. It is crucial to listen to your body and make adjustments based on your own unique needs and goals. Consulting with a registered dietitian or healthcare professional who is familiar with these guidelines can also be helpful in creating a personalized nutrition program.

Healthy Fats:

The amount and types of healthy fats you should have in your diet depend on a range of factors such as your age, sex, weight, activity level, and overall health goals. Healthy fats are an essential part of a balanced diet and can provide numerous health benefits when consumed in moderation. Here are some general guidelines for healthy fat intake.

Amount of Healthy Fats

• The RDA guidelines for adults recommend that healthy fats should make up about 20-35% of your total daily calorie intake. However, it is essential to remember that fat is more calorie-dense than protein and carbohydrates, so portion control is crucial.

Monounsaturated Fats

• These fats can help improve blood cholesterol levels and are found in foods like olive oil, avocados, nuts (such as cashews, almonds, and peanuts), and seeds such as pumpkin and sesame seeds.

Polyunsaturated Fats 

• These fats are also beneficial for heart health and include omega-3 and omega-6 fatty acids. Sources of polyunsaturated fats include fatty fish) such as salmon, mackerel, and trout), flaxseeds, chia seeds, walnuts, and soybean oil.

Omega-3 Fatty Acids

• Omega-3 fatty acids, particularly EPA and DHA are crucial for brain health and reducing inflammation. Besides fatty fish, omega 3s can be found in chia seed, flaxseed, walnuts, and algae supplements.

Omega-6 Fatty Acids

• While omega-6 fatty acids are essential for health, the typical western diet tends to contain too many omega-6 fatty acids, which may contribute to inflammation. Foods high in omega-6 fatty acids should be reduced in your diet and are found in vegetable oils like corn, soybean, and sunflower oil.

Saturated Fats

• While it is best to limit saturated fat intake, some sources can be a part of a balanced diet when consumed in moderation (less than 10-20% of their daily fat intake). These include coconut oil, palm oil, dairy products (such as cheese, butter, and milk), and fatty cuts of processed or other meats.

Trans Fats

• Trans fats should be avoided as much as possible as they can raise LDL (bad) cholesterol levels and increase the risk of heart disease, diabetes, and stroke. Trans fats are primarily found in fast food, processed foods, margarine, shortening, and fried foods. 

Incorporating a variety of healthy fats into your diet can provide essential nutrients and support overall health and well0being. It is essential to focus on unsaturated fats, particularly monounsaturated and polyunsaturated fats, while minimizing intake of saturated and trans fats. Balancing your fat intake with other macronutrients and maintaining a varied and balanced diet is key to promoting optimal health.

1,600 CALORIE MEAL PLAN:

This is an example of four 400-Calorie Meals with 40% Carbohydrates, 30% Protein, and 30% Fat. 

To meet the macronutrient breakdown of 40% carbohydrates, 30% protein, and 30% fat, you would aim for approximately 160 calories from carbohydrates, 120 calories from protein, and 120 calories from fat in a 400-calorie meal.

Here’s how you can create 400-calorie meals using the provided ingredients:

Meal 1: Chicken and Veggie Stir-Fry

• Chicken Breast (100g): 165 calories, 31g protein, 0g carbs, 3.6g fat
• Broccoli (100g): 34 calories, 3g protein, 7g carbs, 0.4g fat
• Asparagus (100g): 20 calories, 2.2g protein, 4g carbs, 0.2g fat
• Peanut Butter (1 tablespoon): 94 calories, 4g protein, 3g carbs, 8g fat
• Ezekiel Bread (1 slice): 80 calories, 4g protein, 15g carbs, 1g fat

Total: 393 calories, 44.2g protein, 29g carbs, 13.2g fat

Meal 2: Salmon with Lentils and Melon

• Salmon (100g): 206 calories, 22g protein, 0g carbs, 13g fat
• Lentils (100g cooked): 116 calories, 9g protein, 20g carbs, 0.4g fat
• Melon (100g): 34 calories, 1g protein, 8g carbs, 0.2g fat
• Avocado or Grapeseed Oil (1 teaspoon for cooking): 40 calories, 0g protein, 0g carbs, 4.5g fat

Total: 396 calories, 32g protein, 28g carbs, 17.1g fat

Meal 3: Turkey Breast Wrap with Fruit

• Turkey Breast (100g): 135 calories, 30g protein, 0g carbs, 1g fat
• Ezekiel Bread (1 slice): 80 calories, 4g protein, 15g carbs, 1g fat
• Sugar-Free Jelly (1 tablespoon): 10 calories, 0g protein, 3g carbs, 0g fat
• Banana (100g): 89 calories, 1g protein, 23g carbs, 0.3g fat
• Peanut Butter (1 tablespoon): 94 calories, 4g protein, 3g carbs, 8g fat

Total: 408 calories, 39g protein, 44g carbs, 10.3g fat

Meal 4: Beef and Vegetable Stir-Fry

• Red Meat (100g, lean steak): 250 calories, 26g protein, 0g carbs, 17g fat
• Cauliflower (100g): 25 calories, 2g protein, 5g carbs, 0.1g fat
• Green Beans (100g): 31 calories, 2g protein, 7g carbs, 0.1g fat
• Avocado or Grapeseed Oil (1 teaspoon for cooking): 40 calories, 0g protein, 0g carbs, 4.5g fat

Total: 346 calories, 30g protein, 12g carbs, 21.7g fat

Each meal’s macronutrient profile can vary slightly depending on exact quantities and specific ingredient brands. Adjust portion sizes and ingredients to better match the exact calorie and macronutrient goals as needed.